In the health and wellness community, whole grains have become quite the buzzword. Sometimes the choices seem limited even though they are an essential part of a healthy diet. What other options exist beyond the whole grain toast and rice crackers?
Better yet, what these wonderful grains and how do they benefit your health journey? We’ve compiled a power-pack list of whole grains to help you with weight loss this year. Here’s what these grains are about and how they can help boost your nutrition game.
What Are Whole Grains?
In essence, a whole grain retains every component of its structural makeup because it’s not heavily processed. It’s a grain of any cereal that contains the germ, endosperm, and germ. On the other hand, refined grains only contain endosperm.
How They Help With Weight Loss
These grains serve a vital role in weight loss. In fact, they speed up metabolism by decreasing the calories retained during digestion. Not to mention, they’re an excellent source of fiber. Compared to processed carbs, these grains absorb into the body faster, providing sustained energy for longer periods of time.
Benefit To Gut Health
As previously mentioned, these grains are high in fiber. Fiber lowers the risk of potential gut issues like unwanted gaseousness, constipation, or bloating. The fiber found in grains gives healthy bulk to your stool. Thus, your digestive system function optimally.
Some whole grains even operate as prebiotics, meaning they feed healthy gut bacteria. A flourishing gut microbiome is essential to digestive health. Without good bacteria in our gut, we may experience a host of digestive issues.
A Good Source Of Whole Grain
You don’t have to eat the same meal every day containing the same types of grains. In fact, there’s a wide range of grain options to explore. If you find yourself in a nutritional rut, try some of these sources of grain deliciousness.
1. Amaranth
Amaranth deserves to be highlighted for its high protein and diverse capabilities. This gluten-free whole grain is most often found in a “puff” form. It’s great on top of yogurt or in granola. In one serving alone, amaranth contains 9.5 grams of protein and 5 grams of fiber.
2. Bulgur
Bulgur is an extremely filling and nourishing whole grain. Packed with essential nutrients, this generally under-the-radar grain contains 8 grams of fiber and 5.5 grams of protein.
3. Barley
Arguably the most well-known of the whole grain family, barley is most famously found in soups and stews. This particular high-fiber grain is delicious as it is nutritious, with 3.5 grams of protein and 6 grams of fiber.
4. Buckwheat
Don’t be mistaken by its name, buckwheat is actually gluten-free! Generally, buckwheat is found in kasha, soba noodles, and even porridge. Enjoy this high-protein grain generously. In one serving, buckwheat contains approximately 11 grams of protein and 8.5 grams of fiber.
5. Millet
Millet is gluten-free and can be enjoyed in a multitude of dishes. Most commonly found in granola or cereal, millet is tiny and offers a crunchy texture. In fact, millet can even be used as a binding agent! With 5 grams of protein and 3 grams of fiber in a serving, this underrated whole grain is worth trying.
6. Farro
5 grams of protein, 3 grams of fiber in a serving, this Mediterranean superstar complements any main course. It’s nutty and slightly chewy, and can oftentimes be used in salads, soups, or cooked to enjoy on its own.
To incorporate more whole grains into your diet this year, dine at Jane’s Cafe. You can also order online for delivery!
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